Losing weight can be a daunting task, especially if you are trying to shed off extra pounds without compromising your daily dietary requirements.

For most people, the common solutions to losing weight involve counting calories, portion control, and taking up different workout routines. However, did you know that you can lose weight by eating calcium-rich foods?!.

The power of calcium in weight loss is often overlooked, but it plays a crucial role in regulating the body’s metabolism and helps to burn fat.

In this article, we will explore the various ways in which calcium can aid in weight loss and we will provide a list of calcium-rich foods that can help you reach your weight loss goals.

How Calcium Helps with Weight Loss?

Calcium is an essential mineral that keeps the body functioning properly by supporting strong bones and teeth, regulating heart rate, and maintaining proper nerve function. It also plays a crucial role in weight loss and weight management.

Here’s how:.

Calcium Burns Fat

Recent studies have shown a significant correlation between calcium intake and weight loss. When there is an adequate level of calcium in the body, fat cells burn more fat and store less fat.

Higher levels of calcium in the bloodstream stimulate the hormone, calcitriol, which helps to produce a fat-burning enzyme called lipase. This enzyme breaks down fat cells, causing the body to burn stored fat and decrease your overall body fat percentage.

Calcium Reduces Appetite

Calcium also helps to reduce appetite. Studies show that a diet rich in calcium makes you feel fuller, reducing your desire to snack or eat large amounts of food.

When you consume calcium-rich foods, it releases calcitriol, which signals the brain to suppress any hunger pangs or cravings. This will help you consume fewer calories and stay within your daily calorie limits.

Calcium Increases Metabolism

Calcium helps to boost metabolism, which is the process of converting food and drinks into energy. When you consume calcium, it helps to regulate the body’s metabolism, which can increase the number of calories burned, even when at rest.

Ensuring that you consume adequate amounts of calcium in your diet will provide a healthy metabolic boost, enabling you to burn calories more efficiently.

The Benefits of Eating Calcium-Rich Foods

Including calcium-rich foods in your daily diet can provide numerous benefits in addition to helping you lose weight. Here are some of the notable benefits:.

Reduced Risk of Osteoporosis

Osteoporosis is a condition that results in weakened bones and increases your risk of fractures and bone loss. Calcium plays a crucial role in bone health and strength, and consuming adequate amounts can reduce the risk of osteoporosis.

Improved Heart Health

Calcium also helps to maintain a healthy heart rhythm. When there is an adequate supply of calcium in the body, it helps to regulate the heartbeat, preventing abnormal heart rhythms that could cause heart attacks and other heart diseases.

Improved Dental Health

Calcium is essential for maintaining strong teeth and bones. Consuming calcium-rich foods can help protect your teeth against decay and diseases such as gingivitis and periodontitis.

The Best Calcium-Rich Foods for Weight Loss

The daily recommended intake of calcium for an average adult is between 1000-1200mg per day. Here are some of the best calcium-rich foods to include in your diet:.

Dark Leafy Greens

Green leafy vegetables such as kale, collard greens, spinach, and turnip greens are among the best sources of calcium for vegetarians. For example, 30 grams of kale contains approximately 100mg of calcium.

Dark leafy greens are also rich in other nutrients such as vitamin K, vitamin A, vitamin C, and iron.

Cheese and Yogurt

Cheese and yogurt are great sources of calcium, particularly if you prefer not to eat green leafy vegetables.

For example, a single serving of natural Greek yoghurt (200g) contains approximately 250mg of calcium, while 30g of cheddar cheese contains around 200mg of calcium. However, it is essential to note that some types of cheese are high in calories, so it is advisable to consume them in moderation.

Milk

Milk is one of the most common sources of calcium, and a single serving of milk (one cup or 240ml) contains approximately 300mg of calcium.

Some types of milk, such as whole milk, contain high amounts of fat, so it is recommended to consume low-fat milk or non-fat milk to keep the calorie count down.

Sardines

Sardines are a great source of calcium, especially if you prefer to consume more animal products in your diet. A single serving of sardines (90g) contains approximately 325mg of calcium.

Sardines are also rich in omega-3 fatty acids, which are essential for heart health.

Fortified Foods

Fortified foods such as fortified cereals, fortified soy milk, and fortified orange juice are a great option for people with lactose intolerance, allergies or vegans, as these foods do not contain any animal products.

For example, a cup of fortified soy milk can provide approximately 300mg of calcium, while a cup of fortified orange juice can offer around 350mg of calcium. It is important to note that some fortified foods can contain high amounts of sugars and calories, so it is advisable to read the labels before consuming them.

Conclusion

Calcium is a crucial mineral that provides numerous benefits to the body, including aiding in weight loss, regulating heart rhythm, and improving bone health.

Eating calcium-rich foods is an effective way to lose weight and improve overall body function. You can easily incorporate calcium-rich foods into your daily diet by including foods such as dark leafy greens, dairy products, sardines, and fortified foods.